Try these small changes when you have your next meal or drink, or when you open the cupboard or fridge for a snack.
Once you’ve got started, try thinking of your own healthier swaps, too. Food labels can help you to choose healthier options: learn more in Food labels.

• Swap from whole milk to semi-skimmed, 1% fat or even skimmed milk.
• Swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, with no added sugar.
• Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit, which counts towards one of your five a day.
• Swap full-fat Greek yoghurt for fat-free Greek-style yoghurt or natural low-fat yoghurt.

• Swap white breads, bagels and muffins for wholegrain varieties.
• Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.
• Swap a tuna melt Panini for a tuna salad sandwich on wholemeal bread, without mayo.
• Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.

• Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.
• Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as semi-skimmed, 1% fat or skimmed.
• Choose leaner cuts of meat, for example, swap streaky bacon for back bacon.
• Swap the frying pan for the grill when cooking meat.

• Swap your usual coffee made with whole milk to a ’skinny’ coffee made with skimmed milk.
• Swap your cordial for a cordial with no added sugars.
• Swap a few of your sugary drinks for a glass of water.
• Swap hot chocolate made with whole milk and served with whipped cream for a hot chocolate made with skimmed milk and no cream.

• Swap a blueberry muffin for a currant bun on its own or with some reduced fat spread.
• Swap yoghurt-coated raisins for plain raisins.
• Swap salted nuts for unsalted nuts.
• Swap cheese straws for rice cakes with lower-fat cream cheese



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